How many carbs are in a drum stick?

December 25, 2025 •

4 min read

A raw or plain cooked chicken drumstick contains zero grams of carbohydrates. The seemingly simple question of how many carbs are in a drum stick becomes more complex when you consider various cooking methods, seasonings, and coatings. This guide provides a detailed breakdown of the carb content across different preparations.

Quick Summary

Plain chicken drumsticks are a naturally carb-free source of protein, making them ideal for keto and low-carb diets. The carbohydrate content, however, can change drastically with different cooking methods, such as adding flour-based breading or sugary sauces. Simple baking or grilling without carby additions will keep the meal low-carb.

Key Points

Plain is Zero-Carb: Unprocessed, raw, or simply cooked chicken drumstick meat has zero carbohydrates.
Breading Adds Carbs: A flour-based breading used for frying significantly increases the carbohydrate content of a drumstick.
Sauces Matter: Sugary glazes and marinades are a hidden source of carbs; use sugar-free rubs or homemade marinades for low-carb cooking.
Keto-Friendly Option: Plain drumsticks are excellent for ketogenic and low-carb diets when prepared without starchy or sugary additions.
Low-Carb Cooking Methods: Air frying, grilling, and roasting are great methods to keep drumsticks crispy and flavorful without adding carbs.
Nutrient-Dense: Besides being low-carb, drumsticks are a good source of protein, iron, zinc, and B vitamins.

The Simple Answer: Zero Carbs for Plain Drumsticks

For anyone monitoring their carbohydrate intake, the good news is that unadulterated chicken meat contains no carbs. This is a fundamental principle of meat nutrition. A raw chicken drumstick, and one that has been plainly baked, grilled, or roasted, provides a rich source of protein and fat, with essentially zero grams of carbohydrates. This makes it a perfect cornerstone for low-carb and ketogenic diet meal plans. The key is to avoid adding ingredients that introduce carbohydrates.

Why Chicken Meat is Carb-Free

Chicken, like all animal proteins, does not store carbohydrates in its muscle tissue in any meaningful amount. Its primary macronutrient composition is protein and fat. The animal's energy stores are primarily in the form of fat, not glycogen, and any glycogen is consumed after slaughter. This is why plain meat is a zero-carb food. For a drumstick, this is true for both the meat and the skin. The skin, while increasing fat and calorie content, does not add carbs.

How Preparation Changes the Carb Count

The most significant factor influencing a drumstick's carbohydrate content is how it's prepared. While the meat itself is carb-free, breadings, glazes, and marinades can quickly and substantially increase the carbohydrate count.

The Impact of Breading and Coatings

Fried chicken is a common and delicious way to prepare drumsticks, but it's where the carbs can sneak in. Most breading mixtures are flour-based, and flour is a significant source of carbohydrates. For example, a single fried chicken drumstick prepared with a flour coating can contain around 6 grams of carbohydrates. This may not be a major concern for those on a standard diet but can be enough to disrupt ketosis for someone on a strict keto plan. For a low-carb alternative, coatings made from ground almonds or coconut flour can be used.

Sauces and Marinades: A Hidden Source of Carbs

Many popular sauces and marinades, especially BBQ, teriyaki, and honey-based glazes, are loaded with sugar. This sugar contributes directly to the overall carbohydrate total of the meal. A drumstick marinated in a sugary sauce and baked will have a much higher carb count than a plain, roasted one. To keep carbs low, it is crucial to use sugar-free marinades or dry rubs made from herbs and spices.

A Nutritional Comparison of Chicken Drumsticks

To illustrate how preparation affects the nutritional profile, here is a comparison based on a standard 100g (3.5oz) serving:


Preparation	Carbs (g)	Protein (g)	Fat (g)	Calories (approx.)
Baked/Roasted (Skin On)	0	27	11.2	216
Baked/Roasted (Skinless)	0	27	5.7	175
Fried (Flour Breading)	6	16	13	200

Drumsticks on a Low-Carb or Keto Diet

For those following a ketogenic or other low-carb diet, chicken drumsticks can be an excellent dietary staple. Their naturally high protein and fat content without any carbs align perfectly with the dietary goals. To keep your drumsticks keto-friendly, opt for simple, clean preparations.

Healthy Ways to Prepare Low-Carb Chicken Drumsticks

Air Frying: An air fryer can produce a wonderfully crispy skin without the need for flour-based breading, keeping the carb count at zero.
Grilling: Seasoning with a homemade sugar-free rub and grilling delivers a flavorful, low-carb result.
Roasting: Simple seasonings like garlic, paprika, and herbs and roasting in the oven is a classic, healthy method that adds zero carbs.
Keto Marinades: Create your own marinades using olive oil, vinegar, herbs, and spices instead of store-bought versions that may contain hidden sugars.
Slow Cooking: Cooking drumsticks in a slow cooker with non-starchy vegetables and a low-carb broth can create a tender, juicy meal without adding carbs.

The Nutritional Benefits of Chicken Drumsticks

Beyond their low carb count, chicken drumsticks offer several other nutritional benefits:

Rich in Protein: An excellent source of high-quality protein, which is essential for muscle repair, growth, and overall body function.
Source of Micronutrients: They contain important minerals like iron and zinc, which support oxygen transport and immune function, respectively.
B Vitamins: Drumsticks are rich in B vitamins such as niacin and B6, which play a crucial role in energy production.

Conclusion

In summary, the number of carbs in a drum stick is completely dependent on its preparation. Plain chicken drumstick meat and skin contain zero carbohydrates. However, frying with a flour-based coating or basting with a sugary sauce will introduce carbs. For those on a low-carb or keto diet, enjoying drumsticks prepared by baking, grilling, or air frying with sugar-free seasonings is an ideal way to consume this flavorful and nutritious protein source. When choosing your recipe, always be mindful of the added ingredients to ensure your meal aligns with your dietary goals.

Frequently Asked Questions

Yes, plain chicken drumsticks are an excellent food for a keto diet because they contain zero carbohydrates and are rich in protein and fat, which are the dietary focus of the ketogenic diet.

No, removing the skin does not affect the carbohydrate count, as both the meat and skin are naturally carb-free. However, it will reduce the fat and calorie content.

The carb count for a fried drumstick varies, but one prepared with a flour-based breading can contain approximately 6 grams of carbohydrates, depending on the size and coating.

When cooked plain, both chicken breasts and drumsticks contain virtually zero carbohydrates, as chicken meat is not a source of carbs. The main nutritional differences are in their fat content and calories.

Traditional BBQ sauces are often high in sugar and thus high in carbohydrates. To enjoy BBQ flavor on a low-carb diet, you should use a sugar-free BBQ sauce or a dry spice rub.

Yes, many marinades, especially those with sugary bases like honey, will add carbohydrates. For a low-carb meal, opt for marinades made with olive oil, herbs, spices, and vinegar.

For a complete low-carb meal, pair your drumsticks with non-starchy vegetables. Options include roasted broccoli, air-fried zucchini fries, a side salad, or cauliflower rice.